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Chest Press
Bench Press
Dips or Decline Dumbell Bench Press
Rocking tricep pushdown
Skull Crushers
+ push up
BACK & BICEPS
spider curl
alternating dumbbell curl cable
lat pulldown
barbell rows
single arm cable row
hammer curl
SHOULDER & FOREARM
shoulder press machine
leteral rows
rear delt rows
front raises
wrist curls
wrist rolls
LEG
5 Minutes General Warm Up: 1:20
3-4 Minutes Dynamic Stretching and Foam Rolling: 1:35
Exercise 1: 1:52
Back Squat:
Week 1: 3 Sets x 4 Reps
Week 2: 3 Sets x 5 Reps
Week 3: 3 Sets x 6 Reps
Week 4: 3 Sets x 4 Reps + Weight
Exercise 2: 5:10
Walking Lunge Dropset
3 Sets x 8/8 Reps (Each Leg)
Exercise 3: 6:26
Single Leg Eccentric Leg Extension
3 Sets x 10 Reps
Exercise 4: 7:27
Lying Leg Curl
A1: Slow Eccentric: 2 Sets x 8 Reps
A2: Constant Tension: 2 Sets x 12 Reps
Exercise 5-6: 7:54
Straight Leg Calf Raise:
3 Sets x 15 Reps
Cable Crunch:
3 Sets x 15 Reps
CARDIO & ABS
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